Name: Playbook - Sam Sweeney - 11/19 Pull [Back, Biceps]
Uploaded: 2026-06-17T00:04:41.403Z
Duration: 90 min
Description: 11/19 Pull [Back, Biceps]

Serena

Montana

Strong day! Love all the muscles worked in Zottmans 💪🥰

Megan

Karen

Marsha Ross

Nyakeh

Michelle 

Andrea

Mia Arrowsmith

OMG 🔥 especially after yesterday’s workout 💪🏽💪🏽💪🏽

Ruby Smith

Marta

Katherine Maestas

Who doesn’t love a great back day save day of the week

Porchia

Erin

Lorena

Regina

Just wow!!! So good!  These workouts are giving me so much life!! ❤️❤️❤️

Molly

Kimmy

Enjoy this new split however, my brain cannot compromise about leg days 🤨🤨

JulieAnn

Megan Laudick

Kimberly R

Happy Wednesday! 

Week 4 of 5 
 
Pre Training Mobility and Warm Up: Please use the warm up listed and/or choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]. 

Tap the ‘start now’ button to find the training day overview.

Pull [Back, Biceps]

Mobility/Activation: 
a. Quadruped T Spine Rotation: 2S/6-10R each side
b. Superman to Scorpions: 2S/8-10R total 

Strength: 
1. (Phase 1) Band/Machine Assisted, Bodyweight, or Weighted Pull Ups (or Lat Pulldowns): 3S/5R 
2. (Phase 2)  Band/Machine Assisted, Bodyweight, or Weighted Pull Ups (or Lat Pulldowns): 2S/8-10R 

3. Smith Machine Bent Over Rows: 4S/5R 

4a. Single Arm Pronated Grip Lat Pullover: 3S/6-10R each side
4b. Supinated Grip Lat Pulldown: 3S/8-12R 

5. Seated Double Cable Row: 2S/Failure [as many reps as you can while maintaining good form]

6a. Zottman Curls: 2-3S/8-10R 
6b. Single Arm Hammer Grip Concentration Curls: 2-3S/8-12R each side

7. Double Cable Reverse Fly: 2S/Failure [as many reps as you can while maintaining good form]

11/19 Training Day Overview

Quadruped T Spine Rotations

Rep Range: 8-10R total 
*count your scorpions, supermans in betweem each rep
Tempo: steady

Superman to Scorpion

Mobility and Activation

Rep Count: 5R
Tempo: steady
Modification: use band or machine assistance, or sub for lat pulldowns- stay consistent from week to week 

Target muscle group: entire back musculature

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, shoulder width apart [thumbs wrapped under the bar] 
* [step each foot into the band (if you are using the band)]
- extend your legs and arms and allow your body to hang from the bar in a hollow position, feet slightly in front of your torso, or bend your legs and cross your feet behind you
- think about pointing your armpits forward- break the bar with your hands and contract your lats
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]
- keep a neutral head, neck, and spine
- control the movement through your lats

Execution: 
- depress your scapula 
- bend your elbows and think about driving them down into the ground
- pull your chest to meet the bar 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull
- contract your lats/back when your chin is above the bar
- extend your arms and lower your body away from the bar with control
- be sure to fully extend your arms between reps, reset scapula 
- keep your wrists straight

Band/Machine Assisted, Bodyweight, or Weighted Pull Ups (or Lat Pulldowns)

Rep Range: 8-10R
Tempo: steady 
Modification: use band or machine assistance, or sub for lat pulldowns- stay consistent from week to week 

Target muscle group: entire back musculature

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, shoulder width apart [thumbs wrapped under the bar] 
* [step each foot into the band (if you are using the band)]
- extend your legs and arms and allow your body to hang from the bar in a hollow position, feet slightly in front of your torso, or bend your legs and cross your feet behind you
- think about pointing your armpits forward- break the bar with your hands and contract your lats
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]
- keep a neutral head, neck, and spine
- control the movement through your lats

Execution: 
- depress your scapula 
- bend your elbows and think about driving them down into the ground
- pull your chest to meet the bar 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull
- contract your lats/back when your chin is above the bar
- extend your arms and lower your body away from the bar with control
- be sure to fully extend your arms between reps, reset scapula 
- keep your wrists straight

Rep count: 5R
Tempo: steady
Modification: barbell bent over row or pronated grip dumbbell bent over row

Target muscle group: mid/high back, lats, rear delts

Set Up:
- unlock the bar and set it to the bottom of the rack
- step behind the bar, with the bar lined up over your toes
- get into a hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, slight bend in your knees, and bend your torso forward so your chest is facing the bar
- extend your arms down to grip the bar with a pronated grip, just outside of shoulder width apart
- depress your scapula and hold tension in your last, think about breaking the bar in half
- keep a flat back and a neutral head, neck, and spine 
- lift the bar slightly and hold your torso so your chest faces the ground 

Execution:
- retract your  scapula 
- bend your arms and drive your elbows out at a 45 degree angle to your sides
- row the bar to your chest
- contract your mid back, lats
- extend your arms and guide the bar down to the start position 
- do not tap the bottom at the bottom of the rep, keep tension

Smith Machine Bent Over Row

Rep Range: 6-10R each side
Tempo: steady 
Modification: cable or banded lat pullover

Target muscle group: lats

Set Up: 
- grip a kettlebell or dumbbell in one hand, pronated grip
- press your mid back into the edge of the bench
- bend your legs and plant your feet on the ground
- lift your hips off of the ground
- squeeze your glutes, brace
- extend your arm and position the weight over your chest
- pin a bend in your arm
- keep a tight grip on the weight

Execution: 
- lower the weight over your head and towards the ground behind you
- stretch through your lat as you lower the weight
- drive through your elbow and pull the weight over your chest again with control 
- contract your lat

Single Arm Pronated Grip Lat Pullover

Rep Range: 8-12R
Tempo: steady 
Modification: use band in place of cable

Target muscle group: lats

Set Up: 
- grip the bar with a supinated grip, shoulder width apart
- extend your arms overhead and sit on the edge of the bench
- plant your feet on the ground, press your knees up into the pad
-  drive your ribs down and brace
- lean your torso back slightly, chest facing the bar

Execution: 
- depress your scapula
- bend your arms and pull the bar towards your chest
- drive your elbows towards the ground and squeeze them in close by your sides
- contract your lats
- extend your arms and guide the cable overhead again 
- get a full stretch through your lats at the top of the rep 
- reset/depress your scapula before each rep

Supinated Grip Lat Pulldowns

Lat Compound Set

Rep Count: Failure
*choose a weight you know you can lift for at least 10 reps
*perform as many reps as possible with good form, when form breaks down- stop
Tempo: steady
Modification: alternating bent over dumbbell row

Target muscle group: mid back, lats, rear delts

Set Up: 
- sit on the double cable bench, plant your feet on the platforms, slight bend in your knees
- extend your arms forward, grip the handles with a neutral grip 
- sit with a tall torso, pin your traps down, shoulders back 
- drive your ribs down and brace

Execution: 
- keep one arm extended forward
- retract your scapula on your other side
- bend your arm and row the cable to your side
- drive your elbow towards your hip and squeeze it in close by your side
- contract your lat, mid back
- extend your arm and return the cable in front of you again 
- alternate each arm, each rep

Seated Double Cable Alternating Row

Rep Range: 8-10R
Tempo: steady 

Target muscle group: biceps, forearms

Set Up: 
- grip a dumbbell in each hand, supinated grip
- extend your arms down by your sides, pin your elbows by your sides
- stand with feet hip width apart, squeeze your glutes, set a neutral pelvis position, and brace
- pin your traps down, shoulders back 

Execution: 
- bend your arms and curl the dumbbells to either side of your chest
- contract your biceps
- rotate your grip to pronated at the top of the rep 
- hold tension in your forearms, keep wrists straight
- extend your arms and lower the dumbbells towards the ground again 
- be sure to fully extend your arms between each rep

Standing Zottman Curls

Rep Range: 8-12R each side
Tempo: steady 
Modification: support elbow on inside of knee

Target muscle group: biceps

Set Up: 
- sit on the lat pulldown seat, facing away from the pads
- lean your torso back slightly so your mid back rests on the pad
- extend your arms down by your sides, slightly behind your torso, press your elbows into the pads behind you
- pin your traps down, shoulders back
- keep elbows glued to the pad

Execution: 
- drive your elbows into the pads
- lead with your thumbs and bend your arms, curl the dumbbells towards your delts on either side
- contract your biceps
- keep elbows connected to the pad
- extend your arms and lower the dumbbells towards the ground again

Single Arm Hammer Grip Concentration Curls

Bicep Compound Set

Rep Count: Failure
*choose a weight you know you can lift for at least 10 reps
*perform as many reps as possible with good form, when form breaks down- stop
Tempo: steady
Modification: lying prone flat bench reverse fly, or standing banded reverse fly

Target muscle group: low/mid/high back, lats, rear delts

Set Up: 
- position each side of the cable at about chest level
- grip the knob of each cable with the opposite hand, pronated grip, so the cables criss cross in front of you
- step back 1-2 steps
- extend your arms forward, hands in line with your chest
- squeeze your glutes, set a neutral pelvis position, and brace
- pin your traps down, shoulders back 
- pin a slight bend in your arms

Execution:
- lead with your pinkies and pull the cables out to either side
- when your pinkies are in line with your rear delts, contract your rear delts, high/mid back
- bring your arms forward again, return cable to the start position

Standing Double Cable Reverse Fly

11/19 Pull [Back, Biceps]

No modification for hack squat. No weight is not modification. Overall okayish workout.

Jennifer

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

Katie

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Emily

6/5 Hamstrings, Glutes

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

11/19 Pull [Back, Biceps]

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